CrossFit Hanover – CrossFit
Clean & Jerk Warmup (No Measure)
Do 2-3min cardio of your choice, then complete the following C&J drills:
Clean Deadlift to Knee (top) x 5
Hang Clean Pull x 5
High Hang [squat] Clean x 5
Mobilize your front rack for 1min, then:
Clean Deadlift to Knee – Pause 3sec, then Hang [clean] x 3
[Squat] Clean x 3
Split Jerk x 3
Mobilize your hips for 1min, then:
[Squat] Clean + Jerk x 6 – *These are not touch and go Clean & Jerks. Add weight after every 2 reps and work up to roughly 50% of your current 1rm.
Clean/Power Clean/Jerk Complex (E2MOM x 8)
Clean + Clean + Hang Power Clean + Jerk
Increase weight from set to set. The Cleans are [Squat] Cleans and the jerk can be a split jerk or push jerk. Log your heaviest set.
Complete for Time:
10-to-1 Power Clean & Jerks 135/95#
5 BMU (Bar Muscle Ups)
5 C2B Pullups
5 Other Pullup Progression
Challenge yourself with your progression as these are low rep sets.